How to Improve Your Posture

by Kevin Smith Author

If you visit a neck and spine specialist in Atlanta to ease some of the aches and pains, they will probably have a variety of treatment options for you, from medication to physical therapy. No matter what method you pick, though, it always helps to practice good posture. They can help you create a personalized routine, but here are some general methods.

Standing

When you stand, your arms should fall naturally at your sides, and you should keep your shoulders back, your stomach in, and your chin parallels to the ground. Some people improve their posture by practicing against a wall. If you stand daily with your head, shoulders, and rear all touching the wall and hold that for as long as you can, you will eventually improve your alignment. Other people will tape an “X” from their shoulders to their hips during the day.

Walking

You should also keep your shoulders back and stomach in when you walk. Keep your head up without pushing it forward, and if it helps, you can visualize yourself by balancing a book on your head. You can even practice balancing a book on a regular basis. Your footwear also alters your posture, so find shoes with good arch support and heels that aren’t too high.

Sitting

Sitting is all about right angles. Your back and thighs should form a right angle, and so should the upper and lower portions of your legs, with your feet flat against the floor. Everything should be aligned, without any slouching or leaning forward, and your shoulders should be squared. To improve your sitting posture, find the right chair and desk height to make this work for you and reposition your computer monitor. Your eye level should be at about 2-3 inches below the top of the screen, which is centered in front of you.

General Tips

No matter what kind of posture you have, it always helps to strengthen your body with some gentle exercises. Neck and spine specialists in Atlanta can help you find the exercises that are right for you and your range of motion and level of athleticism. Some people enjoy practicing yoga, and a number of these positions can help build the right parts of your body, such as the bridge, cobra, and cat-cow poses. However, if this seems too ambitious, there are easy movements and stretches that work for most people, including neck rolls, shoulder blade squeezes, shoulder rolls, and arm lifts.